1. Sleep Pages 142-152 Valbona Driza, Lauren Erdman, Jamie Kuder

2. Sleep A natural state of rest for the body and mind that involves the reversible loss of consciousness. -consumes ⅓ of our lives

3. Sleep & Biological Rhythms Biological rhythms: Periodic physiological fluctuations in the body that can influence behavior -rise and fall of hormones -accelerated and decelerated cycles of the brain activity -controlled by biological clocks EXs: Birds migrating & 24-hr cycles b/w being asleep and awake

4. Circadian Rhythms Circadian rhythms: Daily behavioral or psychological cycles. -sleep/wake cycle, body temperature, blood pressure, blood sugar level Suprachiasmatic nucleus (SCN): A small brain structure that uses input from the retina to synchronize its own rhythm with the daily cycle of light & dark (monitors day to night). -communicates w/ the hypothalamus, pineal gland & the reticular formation to regulate daily rhythms (sleep, temp., hunger, release of hormones)

5. Desynchronizing & Resetting Throwing your biological clock off is caused by jet traveling, changing work shifts, & insomnia -Adrenal glands release large doses of hormone cortisols to help you wake up, but they may release hormones @ the wrong time Reset the biological clock by spending time outside in daylight

6. Theories on the need for Sleep 1)Evolutionary perspective: Animals need sleep for protection because it helps them avoid being other animals’ prey and injuring themselves due to poor visibility 2)Way to conserve energy 3)Restoration - replenishes and rebuilds brain and body 4)Brain plasticity - plays a role in brain’s capacity for change -sleeping consolidates memory

7. Effects of Chronic Sleep Deprivation 8 hours of sleep is best Lack of sleep: -Effects on body and brain (Ex: trouble paying attention & solving problems) -Deceased activity in thalamus & prefrontal cortex and reduces complexity in brain activity A tired brain compensates by using different pathways or alternate neural networks when thinking -The Institute of Medicine declared that sleep deprivation is a growing health problem in the United States due to social obligations, work, school, etc.

8. Stages of Wakefulness EEG patterns consist of Beta Waves ● reflect concentration and alertness ● highest in frequency ● lowest in amplitude ● desynchronous (inconsistent) Alpha Waves ● reflect relaxing while awake ● lower in frequency ● higher in amplitude ● synchronous (consistent)

9. Stages of Sleep Stage 1 ● drowsy sleep ● sudden muscle movements (myoclonic jerks) ● include theta waves; are slower in frequency and greater in amplitude than alpha waves Stage 2 ● muscle activity decreases ● no longer consciously aware of environment ● theta waves now have sleep spindles (sudden increases of wave frequency) Stage 3 ● includes delta waves (slowest frequency and highest amplitude) ● delta waves occurring less than 50 percent of the time Stage 4 ● delta waves occurring more than 50 percent of the time REM (rapid eye movement) ● Active stage during sleep when dreaming occurs ● 5th sleep stag e

10. Sleep Cycling through the night ● 60% of sleep in a normal night is in light sleep ● 20% in delta sleep ● 20% in REM sleep ● REM becomes progressively longer as the night goes on ●

11. Sleep throughout life & the brain ● sleep benefits growth and brain development of infants and children ● best for children to avoid caffeine and have regular bedtimes ● Older adolescents sleepier during the day than younger adolescents ● Middle aged persons spend less time in REM sleep than beforehand The brain ● reticular formation key role in sleep and arousal ● acetylcholine initiates REM sleep, and at its end serotonin and norepinephrine rise, making forebrain activity almost as active as that while awake

12. Sleep Disorders ● Many people have undiagnosed and untreated sleep disorders o Insomnia o Sleepwalking and sleep talking o Nightmares and night terrors o Narcolepsy o Sleep Apnea

13. Insomnia ● Insomnia - The inability to sleep ●One in five adults have insomnia ●Common in women, adults, those who are stressed, thin, or depressed ●Short term insomnia ○ Sleeping pills ●Mild insomnia ○ Practicing good sleep ○ Going to bed at the same time ○ Sleeping in a dark, quiet place ●Long term insomnia ○ Researchers are experimenting with light therapy ○ Melatonin supplements

14. Sleepwalking and Sleep Talking ●Somnambulism- the formal term for sleepwalking ○ Occurs during the deepest stages of sleep, stages 3 and 4 ○ Most likely to occur when people are sleep deprived or under the influence of alcohol ○ Theres nothing abnormal about it ●Somniloquy- sleep talking ○ Their statements are not accurate

15. Nightmares and Night Terrors ● Nightmare - is a frightening dream that awakens a dreamer from REM sleep o Involves danger o Peaks at 3-6 years of age, then declines o Nightmares increase or worsen when there’s an increase in life stressors ● Night terror- features sudden arousal from sleep and intense fear o Followed by rapid heart rate and breathing, loud screams, heavy perspiration, and movement o Peaks at 5-7 years of age, less common than nightmares o Occurs during slow wave stage 4, non-REM sleep

16. Narcolepsy Narcolepsy- Involves the sudden, overlapping urge to sleep. ●The person might fall asleep while talking or standing up ●Immediately enter REM sleep ●They are often very tired during the day ●Can be triggered by extreme emotional reactions ●Involves problems with the hippocampus and amygdala ●Emerges in adulthood

17. Sleep Apnea Sleep Apnea- Sleep disorder in which individuals stop breathing because the windpipe fails to open or because brain processes involved in respiration fail to work properly ● Wake up many times during the night to breath better ● Signs of Sleep Apnea is loud snoring ● Affects 12 million Americans ● Untreated Sleep Apnea: o High blood pressure o Stroke o Sexual dysfunction

18. Videos How much sleep you need http://www.cleanvideosearch.com/media/actio n/yt/watch?v=SVQlcxiQlzI http://www.cleanvideosearch.com/media/actio n/yt/watch?v=SVQlcxiQlzI The snooze button http://www.cleanvideosearch.com/media/actio n/yt/watch?v=P6zcSFA7ymo